January 10th, 2019 By Cupid

Mosey to bum wash: circle up
SSH x 20
Mtn climbers x 20
Arm circles
TP hammie stretch x 3
Runners Stretch
40 dips

Mosey to top of courthouse

Thang: 3 stations
OYO Start at the top with 12 of the following at each station

Front courthouse station 1
V-ups
LBC’s SC

Run To opposite corner of courthouse station 2
Lunges
Air squats

Run to ent of mugga station 3

Merkins
Carolina Dry Docks

Repeat till time called.

Mosey to Mary
2:15 elbow plank
Runners stretch
Cobra and down dog

M-Skin: good turnout. Included both state and Carolina fans. No BDraft though. Weird. He and Anvil must have done a partner run this morning. Mix of core, chest, legs and cardio. We were rudely interrupted by the city of concord electric team. All 16 overnight employees and their 6 trucks decided were tasked with getting in our way. Forced to run in the yucky grass. Rude. We were able to scare them away though. I think it might have been Grover’s short sleeve t-shirt that did the trick. City employees were humbled in his presence. Grover, PR and Homeland lead the charge. Superior athletes they are indeed. Hopes kept it pretty well and he’s getting stronger every week. Prayers lifted up for the family of Margie who passed. Prayers lifted up for Grover’s friend who’s getting ready to go through radiation. Ole Blue wants you to sign up for the Gremlin. I would but I’m not going to be around that weekend. Pleasure to lead. Pleasure to follow when I’m not leading.

LMU out.

Concord, F3-MECA, F3Concord

---